Wednesday 111116

Dennis is the man! Steady progress for the last 10 months, and he moved right through Eva, making quick work of 800m runs, 44# KB Swings, and 15 pull ups per round. He is a perfect example of how scaling and keeping intensity high leads to results!

11 Burpees

Ring Dips On The Minute
Perform a certain number of ring dips on the minute, each minute for 12 minutes. Form and Strength!

3 to 5 rounds:
Row 1200m
Rest ~5 minutes

Hold each interval within 3-5 seconds.